For the strength segment, you will establish a 1RM Wide Grip Bench Press for the day. Follow the reps and % progression up to 90% and then take 3-4 attempts at a 1RM. Your grip should be wider than your normal bench press grip. This will be a bit different for everyone since everyone is a different size. No one should be any wider than pinkies on the outer rings of the bar, however. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!

The conditioning workout is THE CrossFit Benchmark WOD, and also the first workout ever done at CrossFit Durham. This workout should take less than 8 minutes (at the absolute most), but feel free to give a RX a real shot.